Master the Locker Room: Overcoming the Fear of Being Seen at the Gym

Disclaimer: The content on this site is for informational purposes only and should not be considered professional advice. Always consult with a qualified healthcare provider before making any decisions regarding your health or wellbeing.

Photo Credit:Ari Campanile

FITNESS

Master the Locker Room: Tips for Overcoming the Fear of Being Seen

Locker rooms can feel like runways for judgement — but this is your backstage pass. If the thought of being seen makes you clutch a towel like a shield, these tips are your permission slip to show up, stay fabulous, and reclaim confidence. No mirrors necessary.

BY HARRIET ISHBEL SWEENEY / 03 JANUARY 2025

Photo Credit: Ari Campanile

Disclaimer: The content on this site is for informational purposes only and should not be considered professional advice. Always consult with a qualified healthcare provider before making any decisions regarding your health or wellbeing.

Let’s be real – the locker room can feel a bit intimidating. Whether you’re changing after a workout, prepping for a swim, or just getting ready for a spa day, the fear of being seen can leave you feeling exposed and self-conscious. It’s easy to think everyone’s looking at you and judging every inch of your body, but here’s the thing: most people are probably just focused on their own stuff. Still, that doesn’t always make it easier to shake the nerves.

But don’t worry, you’re not alone. With a few simple mindset shifts and practical tips, you can take control of your locker room experience and walk in feeling more comfortable and confident. Here’s how to make the locker room a space where you can just be you.

you’re definitely not the only one feeling self-conscious

First of all, you’re not the only one who feels nervous in the locker room. We’ve all been there. Whether it’s worrying about your body, stressing over how others might perceive you, or just not feeling 100% confident, almost everyone goes through it. And the thing is, the more you realise that, the easier it gets to shake off that pressure.

Chances are, everyone else is busy with their own thoughts – they’re not scrutinising your body or judging you. And if they are, it’s more about their insecurities than anything to do with you. The more you remind yourself of this, the less you’ll worry about how others might see you.

focus on wellness, not just looks

The locker room isn’t a catwalk or a place to compare bodies – it’s about getting ready to take care of yourself. Whether you’ve just finished a workout or are prepping for a treatment, the goal is to nurture your body, not to stress over what it looks like.

So instead of thinking, “Do I look okay?”, try focusing on how amazing it is that you’re taking care of yourself. Whether you're hitting the gym, going for a run, or stretching your way into some yoga poses, you’re doing something awesome for your health. That’s something to be proud of.

Next time you’re changing or prepping in the locker room, take a second to appreciate your body for what it does, not how it looks. Remind yourself: I’m strong. I’m healthy. I’m doing this for me.

create your own privacy bubble

If you’re feeling awkward about changing in front of others, it’s totally okay to create your own space. You don’t have to strip down in the middle of the locker room if that’s not your vibe. Grab a towel, throw on a robe, or head to a changing room stall for some extra privacy. There’s no rule that says you have to expose yourself if it doesn’t feel right.

Take your time, too. There’s no rush to get in and out of there. Whether you prefer to change quickly or take your time, go at your own pace. The locker room is for you, not anyone else.

talk yourself up

Let’s be real – we can all be our own worst critics. We’re often quick to judge our bodies, especially when we’re feeling exposed. Instead of focusing on all the things you don’t love, try turning those thoughts around. The next time you catch yourself thinking, “Ugh, I hate my body right now,” replace it with something positive.

Look in the mirror and say, “I’m strong. I’m here for my health. I’m proud of what my body can do.” The more you practice this, the easier it gets to push aside those negative thoughts and feel good about yourself.

Remember, no one in that locker room is as focused on you as you think. Most people are too busy with their own stuff – so why not be your own biggest cheerleader instead?

Photo Credit: Olivia Frolich

wear what makes you feel good

Let’s be honest – when you feel good in what you’re wearing, you’ll feel more confident, no matter where you are. If you love your workout clothes, rock them with pride. But if you're still not feeling great, find something that makes you feel comfy and confident, whether it’s a cute robe, a cosy towel wrap, or your go-to leggings.

It’s all about wearing what makes you feel at ease. If a little extra coverage helps you feel more secure, go for it. If you love showing off your workout gear, own it! The goal is to feel like you in whatever you decide to wear.

breathe and chill out

Sometimes, the best way to calm your nerves is to take a deep breath. Seriously. Deep breathing can help centre you and keep you grounded. Before you even step into the locker room, take a few moments to breathe deeply. Focus on your breath, not your appearance. This will help ease any anxiety and set a peaceful tone for your locker room experience.

If you’re already in there and starting to feel stressed, just close your eyes, breathe, and remind yourself that it’s a space for self-care, not self-criticism. You’ve got this.

find your locker room tribe

If you’re nervous about being in the locker room alone, see if you can build a little community of like-minded women who make you feel good about yourself. Whether you’re chatting with someone in the gym or swapping workout tips with a fellow spa-goer, it can make the whole experience feel way less intimidating.

When you surround yourself with people who are also there to focus on their health, it turns the locker room from a place of judgment into a space of camaraderie. Plus, you never know – you might make a new friend!

take baby steps

Overcoming the fear of being seen in the locker room doesn’t happen overnight, and that’s totally okay. If you’re struggling with self-consciousness, take small steps to build your confidence. Whether that’s changing in a less crowded area or just taking a moment to yourself before or after your workout, progress is progress.

Confidence is built with every little step you take towards feeling comfortable in your own skin. So, start slow and remember that you don’t have to be perfect – you just have to show up.

final thoughts: confidence is a journey, not a destination

Mastering the locker room is less about instantly feeling confident and more about accepting yourself where you’re at. The more you practice self-love, focus on your wellness journey, and surround yourself with people who get it, the easier it will be to let go of those worries and enjoy the space you’re in.

At the end of the day, the locker room is just another part of your self-care routine. So, stop stressing about how you look and start embracing how strong, healthy, and capable you are. You’re doing this for you – and that’s what truly matters.

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